T Bar Row Exercise Methods for Back Strength and Muscle

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Exercising and lifting weights can be a superb way to get in shape and stay physically fit. Lifting weights can help you to build lean muscle mass, lose body fat and relieve stress. When you’re looking to build a weight-lifting regimen, one great exercise to incorporate is a T-bar row. A T-bar row is a unique exercise that can help to build a wide range of different muscles.

What Is a T-Bar Row?

A T-bar row is a common exercise that utilizes a T-bar apparatus, which is a common piece of weight lifting equipment found in most fitness centers. A T-bar is an athletic unit in which a barbell will be fastened into a structured position at one end. On the other end, a user will be able to add weight plates for resistance.

Typically, a T-bar has handles for grips and a standing platform to perform a variety of exercises. It’s frequently used to exercise a variety of different body parts including your:

  • Glutes
  • Hamstrings
  • Back muscles
  • Arm muscles

In technical muscle terms, the bent-over T-bar row exercise primarily targets the:

  • Latissimus dorsi (the large flat back muscle that stretches to the side)
  • Rhomboids (found upper torso of the back)
  • Teres major (small muscle located in the upper back)
  • Rear deltoid head (located at the back of the shoulder area)

When completing a row, you’ll stand on the platform of the apparatus facing the weights that are placed on the barbell. To perform the exercise, you bend over slightly at the waist while keeping a straight back. You can then pick up the bar by the handles and slow lift and drop the bar back to the neutral position.

Muscles That Are Worked

One of the advantages of the T-bar row is that it will work a variety of different muscles. People commonly use the T-bar row when they’re looking to exercise the muscles in their back, including the erectorspinae and the trapezius. The exercise is often used as a replacement for one and two arm bent over rows, which works similar muscles in the body.

While the back muscles are the primary muscles that are targeted with this exercise, other muscles are worked as well. Due to the motion of the exercise, you can also exercise your biceps and other muscles in your arms when performing the T- bar exercise. In addition, because you need to maintain control when completing this workout, you also work out your legs and abdominal muscles.

The amount of muscles in the body you target when performing a T-Bar row exercise helps to make it one of the most effective exercises overall.

Variations of the T-Bar Row

One of the benefits of the T-bar row is that it can be varied to complete a multitude of different exercises. During the basic move, you place your hands at a level that is about shoulder-width apart. When completing the row, it will work the middle of your back and the area between your shoulders.

While this is the standard type of move with the row, placing your hands in slightly different places on the grip can easily modify it. By moving your hands inward and outward, you will target different muscles in your back. Another way to change the muscles that are targeted would be by doing an overhand hold as opposed to an underhand hold.

The third way to vary and experience different results is to change your standing position when on the apparatus. Standing higher or lower will alter your overall workout by triggering different muscles.

Safety When Performing the T-Bar Row

Similar to any other type of weightlifting exercise, there are risks of injury that come with using the T-bar apparatus and completing the T-bar row. While there are risks that can be incurred, most of them are completely avoidable.

One of the most important ways to reduce your risk of injury would be by practicing great form when you first start trying it. Through the help of a personal trainer or experienced weightlifter, you can quickly learn the proper form.

Overall, it is important to flex your abdominal muscles, keep your back flat, and keep your head up and shoulders back during the whole exercise. This can greatly help to reduce the risk of injury. You should also start slowly and work your way up to higher levels of weight.

Because you are bent over when performing the T-bar row exercise, it may not be a suitable exercise if you have lower back problems, inflexible hamstrings or posture problems.

If the T-bar row is a new exercise for you or if you’re wanting to begin a new exercise program, always seek the approval of your doctor before starting. In addition, it’s helpful to work with the trainer at a fitness club or gym to learn the proper technique for performing the T-bar row exercise to strengthen your back and other muscles optimally and safely.


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